6-Minute Bedtime Bodyscan

This guided meditation is a simple bodyscan to help prepare for restful sleep. Gentle prompts are given to bring awareness to the breath and body. The primary focus is relaxation for areas of the body where tension is stored. Gratitude is also suggested as a means to honor the body and the amazing things it does for us. Light music plays softly in the background.

Transcript

Let's take a few moments and find a comfortable position.

If you're ready to go to sleep,

Perhaps lay down in bed or sit in a chair or sit on the floor somewhere comfortable.

You can turn the lights down low or turn them off completely.

Let's start to get ready to go to sleep.

In this meditation,

We'll do a body scan,

Starting at the top of the head,

Making our way down through the feet.

Let's begin.

In your comfortable position,

Close the eyes.

Let's take a deep inhale together and exhale,

Let it go.

Bring your awareness to the top of the head.

Perhaps begin to relax all the muscles across the forehead.

Relax the muscles around the eyes.

Relax the jaw.

Again,

Let's take a deep inhale and exhale,

Let it go.

Let's bring our awareness to the shoulders.

Relax the shoulders.

In the shoulders,

We carry the weight of the world,

All of our burdens and responsibilities.

Anything that you may be holding onto that happened today,

See if you can let it go from the shoulders.

Relax the heaviness of life from the shoulders and the upper back.

Think of melting down into the bed or into the chair.

Bring your awareness to the chest,

The heart space.

See if you can soften this area.

Across the heart space,

We store things like sadness,

Loss.

But in the heart space,

We also have the capacity to love and understand and forgive others.

With our awareness at the heart space,

Let's take an inhale,

Deep inhale of gratitude.

Exhale,

Let it go.

Bring your awareness to the belly.

Relax the belly.

Bring the awareness to the hips.

Allow the hips to be heavy.

Relax the hips.

Relax the inner groins,

The outer thighs,

The hamstrings.

Continue to bring your awareness down through the legs,

Past the knees,

The shins,

The ankles,

And the feet.

This human body is a miracle from head to toe.

It allows us to do so many amazing things.

We could never pay back the body for all that it does for us.

However,

We can give it rest.

Rest well.

Sleep well.

Have a beautiful night.

Reviews

Perfect body scan before bedtime. His voice is so soothing

Really a nice tone and nice combination of body scan and appreciation for our bodies and rest.

Short and concise, good way to wrap up the day in a short session.

Thank you. I'm going to pass this on to my daughter.

A very lovely, gentle and quick body scan- perfect for coming back to self and beginning to relax into sleep.
Many thanks Brian

Exactly the relaxation I was hoping for. Namaste 🙏

Thank you for this. It calms my exhausted mind. Sending love and kindness ⭐️🌙

This was v helpful & I’m grateful to you. Take care :)

This meditation is so beautiful and relaxing 🧘‍♀️

Beautiful relaxing bedtime meditation. Thank you
🙏🏽💚🙏🏽

🙏

I was dosing off; then the end hit me hard with emotions of gratitude 🙏🏻🙏🏻

Beautifully relaxing. Thank you!

Thank you for that. Good night. 🌛🙏💕

Lovely, I like that you start the bodyscan with the head.

Sweet & Simple. Thank you! ✨

Very nice, thank you!

Short and to the point ! Really enjoyed this meditation. Your voice is very easy to listen to.
Thank you ☮️🙏🏼😌

thank you that was want I needed to relax goodnight sleep well

Quick and effective bedtime body scan with a beautiful message 😌💤